Nutriblogger

Light, simple blogs backed by solid research. We bring to you sound Nutrition opinion and advice, which you can implement in your daily life.

5 FOOD SWAPS FOR CLEAN EATING

by Team NCNR | December 13, 2016

Regardless of what is your fitness goal, these Food Swaps can get your diet into a Clean Eating healthy zone.

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5 FOOD SWAPS FOR CLEAN EATING
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NeuScience

Science is ever-expanding, and each day brings new research and insights in the fascinating field of Nutrition and Human Health. Our academic researchers sift through the plethora of information, and in this section, we bring to you simplified Nutrition News that you can use.

Fructose Rich Diets are Ageing You Faster

Fructose Rich Diets are Ageing You Faster

When it comes to wrinkled and sagging skin or grey hair, we tend to think of a quick cosmetic fix. But the truth is aging is more than just skin deep. It relates to the cellular level. Ageing can be delayed if each of 30 trillion cells present in our body are healthy. At cellular level, one of the most important structure is the “Mitochondria’- which is also called the powerhouse of the cell. It is involved in array of functions from maintaining cell apoptosis, generation of energy, calcium signalling and more.

Mitochondrial damage – to any extent would affect the cellular health. Factors like environmental pollution, excess intake of polyunsaturated and trans-fat, deficient intake of antioxidants are all linked to mitochondria damage. Also, most significant but often ignored cause is high consumption of Carbohydrates, specially fructose – which is directly linked to mitochondrial damage and thus ageing. Fructose i.e. the fruit sugar is a simple monosaccharide found in many plants. Health experts believe that fructose is worse than glucose, when taken in excess. It is found in fruits, sugary sweeteners like high fructose corn syrup, agave syrup etc

A study published in Nutrients Journal 2017 states that many forms of fructose induced metabolic disturbance lead to oxidative stress and mitochondrial dysfunction. Batch that was fed fructose rich diet for 8 weeks showed early signs of obesity and mitochondrial dysfunction as compared to the Control group. Result showed an increase in Mitochondrial DNA damage in the liver of high fructose fed group. Also the mitochondrial DNA copy number reduced significantly and this led to liver dysfunction and metabolic diseases.

We say - Limit the intake of fructose and look out for sources of fructose in processed foods. It is not only Fructose but all types of carbohydrates that should be watched for in the diet. Do not forget to include Alpha Lipoic Acid and Co enzyme Q10 supplements as they play a vital role in preventing damage associated with high sugar consumption. ALA leads to efficient nutrition partitioning and prevents its conversion to fat. Co-enzymeQ 10 when taken with ALA further benefits as both together give a powerful antioxidant protection and prevents oxidative damage of mitochondria

THE STONE-AGE MENU TO THE RESCUE

THE STONE-AGE MENU TO THE RESCUE

Over the years, human eating has evolved and has moved towards convenient eating. As a result, there is a steep increase in chronic diseases and lifestyle disorders, commonly known as the diseases of civilization. Paleolithic Diet is said to have better genetic adaptability and help optimize the physiological and metabolic status.

A study published in European Journal of Clinical Nutrition, 2009 assessed the effect of Paleolithic diet on the metabolic parameters.

The participants consumed their usual diet for 3 days, followed by High potassium and High fiber diet for 7 days and then the Paleolithic type diet (The Hunter Gatherer diet) comprising of lean meat, fruits, vegetables and nuts for 10 days. The Paleolithic diet excluded foods such as cereal grains, dairy and legumes.

A short-term consumption of Paleolithic diet had positive results and almost every participant experienced a significant reduction in

• Blood Pressure associated with improved arterial distensibility

Plasma insulin levels, thus improving insulin sensitivity and glucose tolerance

Total cholesterol

Low-density lipoproteins (LDL)

Triglycerides

The Hunter – Gatherer diet consistently improved status of circulatory, carbohydrate and lipid metabolism and overall physiology without weight loss in healthy sedentary humans in less than 2 weeks

We say: Following a Paleolithic diet is about developing a new way of living. Make it a permanent lifestyle change not just a temporary change in food choices. Combine it with moderate physical activity to reap maximum benefits.

Green Brew for your heart!

Green Brew for your heart!

Rich aroma, strong flavour and refreshing aftereffects. Yes, its Coffee!

Coffee is a mixture of Chlorogenic Acid (CGA), Hydroxyhydroquinone and caffeine.

CGA is a natural compound present in higher amount in green coffee beans and has immense health benefits. It helps reduce the risk of diseases such as diabetes and cancer, it can also stimulate weight loss, reduce blood pressure and improve mood.

Hydroxyhydroquinone is generated by roasting coffee beans and it inhibits the antihypertensive effect of chlorogenic acids in brewed coffee. Roasting also results in loss of CGA. Coffee has been around for a long time and has been blamed for many ills. But newer research shows that it may actually have health benefits.

Research has shown that CGA has a significant Blood Pressure lowering effect and it also improves endothelial functioning. But HHQ has shown to be an antagonist, thus supressing the good effect of CGA.

 

One such study published in European Journal of Nutrition evaluated the effect of CGA and HHQ content of the coffee on postprandial endothelial dysfunction, which is a strong predictor of cardiovascular diseases.

37 patients with high BP were randomly divided in two groups. Each group fasted for 12 hours and then received a test meal and a coffee with either high CGA-high HHQ or high CGA-low HHQ combination. The placebo group received regular coffee. All beverages contained similar amount of caffeine.

They found out that endothelial dysfunction was improved in high CGA-low HHQ group compared to high CGA-High HHQ or the placebo!

Simply put, for heart patients, a cup of high CGA (Chlorogenic Acid) and low in HHQ

(Hydroxyhydroquinone) coffee after a meal can actually improve endothelial function and have heart protective effect. Don’t miss your cup of green coffee!

 

GREEN TEA REDUCED THE RISK OF RICE-INDUCED DIABETES

GREEN TEA REDUCED THE RISK OF RICE-INDUCED DIABETES

A recent study published in Asia Pacific Journal of Clinical Nutrition in May 2017 showed that daily green tea consumption (more than 7 cups) reduced risk of type 2 diabetes in Rice consuming women. Why is this so relevant? Because, rice is the staple food of most Indian population. Rice is a high Glycemic Index food with a GI of 85, thus the release of sugar is very quick, leading to hyperglycemia and Glucose intolerance in high-risk population. The study has assessed the association between green tea consumption and risk of diabetes. It was observed that-

• Women who consumed white rice were at risk of Diabetes
• The set of women who also consumed Green tea led to lowering the risk of Diabetes

We Say- Vitrovea’s Green tea extract has the highest standardization at 98% polyphenols. Just 1 softgel gives 70% catechins and 45% EGCG which is equal to 5 cups of Green tea. Apart from fatloss and detox, here is one more reason to take 1-2 softgels of Vitrovea’s Green tea extract every day.

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Nutrition Police

We talk Only Sense. Only Science. In this section, NCNR experts uncover scientific facts that bust the most common nutrition beliefs and myths.

Foods Labelled as Zero Trans-Fat Are Actually Trans-fat Free

Foods Labelled as Zero Trans-Fat Are Actually Trans-fat Free

January 31 , 2018
Understand why you should always read the ingredient list on foods labelled "zero grams trans fat”

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Nutrition Police Case Files #4: Fruit Juices Are Healthy

Nutrition Police Case Files #4: Fruit Juices Are Healthy

January 15 , 2016

NCNR nutritionists believe that the “pure” and “100% natural” fruit juices aren't as healthy as they are touted to be and are the real culprits behind fat gain. Find out why..


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Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

January 24 , 2016

Saturated fats have always been accused of increasing blood cholesterol levels and the risk of heart disease. The NCNR team decided to investigate and give you the real truth behind the accusation.


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Recipes

You never actually go on a diet – it is a lifestyle change. And the major struggle is how to achieve the correct nutrient profile for our fitness goals. In this section, we offer carefully hand-picked recipes to support the need of the hour – high-protein, low-carb meals. And yes, they taste good too.

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Diet Plans

There is a high Prevalence of lifestyle related diseases now more than ever – with one of the major causes being poor dietary habits. Read here about the true facts behind famous diets. Discover healthy diet plans with us that can seamlessly fit into your goal- oriented dietary regimen.

Intermittent Fasting - More of a lifestyle change than diet!

Intermittent Fasting - More of a lifestyle change than diet!

When you want to lose all that extra weight, you’ll surely think about dieting. And when it comes to dieting, we all know that what we eat matters – eating fewer calories than you expend will slim you down. One of the ideas that has been trending in the weight loss sphere is Intermittent Fasting.
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The Paleo Diet

The Paleo Diet

The Paleo diet is, without a doubt, one of the most talked about diets in the world. But, unlike most diet fads, the Paleo diet has endured because it makes nutritional sense.

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The Vegan Athlete- A Myth!

The Vegan Athlete- A Myth!

The vegetarian lobby has always tried to wrongfully convince us that the presence of animal source Protein in a diet geared towards improvement in performance & body composition is unnecessary.

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Making our Cultural Diets work.

Making our Cultural Diets work.

We Indians love our FOOD! And, although we are proud of our food culture, can we integrate it within a goal oriented dietary regimen? Yes you can.

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Nutripedia

A custom-made encyclopedia of Nutrition and Food Science terminology, painstakingly made in-house. Read up on clean, crisp and informative definitions from A-Z here.

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